Flat BB BP - 105x10, 130x9, 150x8, 165x6, 175x3, 185x3, 195x3x3, 195x4
Incline BB BP - 125x8, 125x7x2
Seated DB shoulder press - 55x9, 55x8, 55x10
Peck deck - 170x8, 170x6.5, 170x6
Tricep press machine - 100x6, 120x6, 140x6, 150x5
Incline DB side raise - 17.5x10, 17.5x8, 17.5x6
DB oblique side raises 65x6x2, 70x6x2, 75x6x2
Cable crunches - 160x20, 170x15, 175x10, 170x9x2
Had a wicked flat bench press session despite the lack of sleep from attending a friends birthday party last night. As the gyms will be closed tomorrow (Victoria day), I may be going to the local park to do some body weight workouts for the back or ask a friend if I may use his home gym.
Reverse grip flat Bench - 140x6, 155x6, 170x6, 180x4
1 arm rope pull down - 35x7, 45x6, 52.5x5, 55x5
Felt an amazing pump after today’s squats and was able to pull a lot higher than my previous SLDL session. Rest of the workout felt great with modest improvements. Also, decided to not do any exercises focused on shoulders as I have my first dragon boat races this coming Saturday.
Flat BB BP - 110x10, 135x10, 155x8, 170x6, 180x4, 190x3, 200x3x2, 200x4
Incline BB BP - 125x10x3
Seated DB shoulder press - 60x9, 55x6, 50x8
Peck deck - 172.5x8, 172.5x5
DB oblique side raises 70x6x2, 75x6x2, 80x6x2
Cable crunches - 165x20, 175x15, 180x10x3
Skipped thursday’s back workout because of my dragonboat competition yesterday. Today’s chest workout felt really hard compared to last week probably because shoulders were sore from the race and due to insufficient sleep. Hope the workout will feel better next week.
Squats and SLDL felt really hard perhaps due to a lack of sleep and squatting all day while planting flowers at work. Decided to do some leg extensions since it looks like my quads are lacking in comparison to my hamstrings. Also ended up doing dips instead of rope pull down because there was a lineup for the machine. Dips felt great and may do them again next week.
Seated calf raise machine was broken and my calves were from work so I skipped this week for calves. Although workout felt great with marginal improvements, it may have been better if I had ate more carbs pre-workout.
Flat BB BP - 120x10, 145x10, 165x8, 170x4, 190x3, 200x4, 205x3 210x4x2, 210x5
Incline BB BP - 135x8, 140x6x3
Seated DB shoulder press - 55x7, 55x5.5, 55x6
Peck deck - 172.5x7, 175x7, 175x6
Incline DB side raise - 17.5x10, 20x8, 20x7
Cable crunches - 172.5x20, 180x15, 185x10x3
Dip - bwx18, bwx9
Did a 7 minute run to warm up and had an amazing chest and ab workout. I started doing some high intensity training every mondays and fridays with my dragonboat team which involves a lot of oblique workouts, therefore I did not do DB side raises.
Was super tired prior to workout but felt alright during. Lower back was sore from extended dragonboat practice as well as planting tress at work therefore I used a training belt for the last 3 sets of SLDL to prevent injuries.
Flat BB BP - 125x10, 150x10, 170x8, 185x3, 195x4, 205x4, 210x3, 215x3, 215x2x2
Incline BB BP - 140x7, 145x6x3
Seated smith shoulder press (excluding bar weight) - 90x7, 100x3.5
Seated smith behind neck shoulder press (excluding bar weight) - 70x4, 60x5.5x2
Peck deck - 175x7, 177.5x7, 177.5x6
DB oblique side raises 75x6x2, 80x6x2, 85x6x2
Cable crunches - 175x20, 182.5x15, 187.5x10x3
Dip - bwx15, bwx9.5, bwx12, bwx8
I attribute the difficulty experienced with the flat BB bench to the dragonboat practice I had yesterday as it had made my shoulders sore. Thus, I did not do DB shoulder raises as I didn’t want to risk dropping the DB backwards and dislocating my shoulders. Otherwise, chest had a great pump perhaps I was able to use more of my chest muscles as oppose to my shoulder, contrast to previous chest workouts.
Today was a very hot day outside and inside the gym. Felt great to workout in the heat but was constantly drinking water. Squats went up consistently and am happy with current progress.
wide width lat pull down - 130x5, 150x5, 170x5, 190x5, 200x3x4, 200x2 140x10 100x11 (last set = drop set)
Incline DB BP - 50x8, 60x8, 70x7, 80x5x2, 85x3, 85x2
Wide width pull up - bwx8, bwx6, bwx5
Medium width chin up - bwx5x2
Today was a very short back and chest workout. The intensity went beyond what I wanted as I have a dragonboat race tommorow and the following day, so hopefully this workout session will not negatively affect my performance in the races significantly. Also it was the first time I’ve done DB BP in awhile, last time (~2 months ago) I’ve done them I was struggling to do 70 for 2 on flat.
My workout schedule has been altered slightly this past weekend and perhaps this week as a result of my dragonboat races. We’ve placed 2nd overall which I am pretty happy with as most paddlers, including myself, are first year paddlers. The races got my lats, lower back, biceps, as well as rear delts really sore, therefore I took yesterday off. Today I hit both chest and lats and tomorrow I will be back to squats if lower back recovers.
Trap bar bent row (excludes bar weight) - 90x8, 110x6x4
Cable crunches - 170x20, 180x20, 190x15
Had to skip squats yesterday as my quads were killing me. Today, after feasting at all you can eat sushi, I trained my squats and SLDL but fell short of my goal (to go up 5 pounds per week). The shortfall, I assume, is attributed to my dragonboat race as everyone else on the team is also complaining about sore quads, lower back and lats. As a result I decided to give front squats a try with fairly light weights. If i’m able to feel the results I may keep them in my routine in future. Otherwise, happy with todays squat session despite the shortfall.
Today was another back chest day and is perhaps the last of such days as I will be returning to my normal schedule as of next week. The bench press felt weak this week as well as the lat pull down, otherwise a good workout.